Modified sit&reach test

The objective of this test is to monitor the development of the athlete’s hip and trunk flexibility.

Required resources

To undertake this test you will require:

• “Sit&reach” table
• Yard stick
• Assistant.

How to conduct the test

Starting position:

• Sit on the floor with the back and head against a wall, legs fully extended with the bottom of the feet against the sit-and-reach box.
• Place the hands on top of each other, stretching the arms forward while keeping the head and back against the wall.
• Measure the distance from the finger tips to the box edge with a ruler. This becomes zero or starting point.

Movement

• Slowly bend and reach forward as far as possible sliding the fingers along the ruler.
• Hold the final position for 2 seconds.
• Record the distance reached to the nearest 1/10 of an inch.
• Repeat the test 3 times and note the best distance.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the modified sit&reach test

The following are national norms for 16 to 19 year olds.

Gender	Excellent	Above Average	Average	Below Average	Poor
Male	>14cm	11–14 cm	7-10 cm	4-6cm	<4cm
Female	>15cm	12-15 cm	7-11 cm	4-6cm	<4cm

Target group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are published tables to relate results to potential level of fitness and the correlation is high.